How To Do a Basic Sun Salutation

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	A Sun Salutation is a series of poses performed in a graceful flow and linked by breath—a method called vinyasa. It's a great way to greet the sun any time of the day.
	Stand at the front of your mat in the Mountain Pose, with your feet hip-width apart and your weight evenly distributed between them, your spine erect, and your arms at your sides.
	Inhale into the Arms Reaching Upward Pose, extending your arms overhead, bringing your palms together, and expanding your chest.
	For an extra stretch, arch your spine slightly backward into the Crescent Moon Pose—but don't overdo it or you might strain your lower back.
	Exhale into the Standing Forward Bend, bringing your chest toward your thighs and your hands toward the floor.
	Inhale into the Lunge Pose, placing your hands on the mat on either side of your right foot as you lunge your left leg straight back behind you. Expand your chest as you lengthen your spine.
	Be sure your bent knee is aligned directly above your heel; if it juts out over your toes it will cause too much strain on your knee.
	Exhale into the Plank Pose, stepping your right leg back so your feet are now side by side. Look straight at the floor, keeping your arms extended and your body straight. Hold this pose for 3 to 5 full breaths.
	Exhale, slowly dropping your knees to the floor. Untuck your toes, bring your hips back to your heels, and lower your head to the floor with your arms still extended in front of you.
	Inhale, slowly bringing yourself up on all fours.
	Exhale, slowly bending your elbows and lowering your chest and chin to the floor so your hands, knees, and feet are touching the mat.
	If this pose is difficult to hold, lower yourself all the way down to the mat instead.
	Inhale into the Upward Facing Dog Pose, pushing your head and ribcage up off the mat by fully extending your arms as you press the tops of your feet into the ground. Your thighs and hips should rise a few inches above the mat.
	If you do not have the upper body strength for this pose, lower your knees to the ground, but don't let your hips sag to touch the mat.
	Exhale into the Downward Facing Dog Pose, tucking your toes and lifting your hips up and back so that you're bearing your weight on the balls of your feet. This should create an upside-down V shape with your body. Relax your neck and allow the weight of your head to lengthen your spine.
	Inhale into the Lunge Pose again, stepping your left foot forward.
	Exhale into the Standing Forward Bend again, stepping your right foot forward next to your left foot so your weight is on both feet.
	Inhale into the Arms Reaching Upward Pose again.
	Exhale, completing the Sun Salutation by returning to the Mountain Pose. The sun says right back at ya.
	The Sun Salutation originated as a sunrise greeting to the Hindu sun deity Surya.

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I try to do something like this every morning. For getting me going in the mornings, this works better than caffeine :-)

Reply 3 months ago by gigafide

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joekulak

	Joe Kulak 5,158 points What's this? Contributor in Yoga, Yoga
Joe Kulak is a dedicated and passionate yoga teacher certified through Yoga Synthesis. Joe has been studying and teaching various forms of…more »

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A Sun Salutation is a series of poses performed in a graceful flow and linked by breath—a method called vinyasa. It's a great way to greet the…more »
Added	December 05, 2007
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